171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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June 29, 2018

1. Warm Up - 10 Minutes

2. Teaching - 5 Minutes

3. Metcon - AMRAP x 15

12 Alternating Box Step Ups with Sandbag (20" with 50/35)

200m Sandbag Run

15 Sandbag Back Squats

June 28, 2018

1. Warm Up - 10 Minutes

2. Teaching - 15 Minutes

3. Metcon - AMRAP x 25

"Strongman Style" - Teams of 4-5

Prowler Push

Hand over Hand Sled Pull

Calorie Ski Erg

D-Ball or Sandbag Clean

Yoke Carry

June 27, 2018

1. Warm Up & Mobility - 20 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minute Cap

“Power Hour”

For Time: 

50 Clean and Jerks 135/95

On the Minute – 5 Toes to Bar

June 26, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minute Cap

"Jack Squat"

21 - 15 - 9

Front Squat 135/95

Kettlebell Swings 70/53

400m Run

June 25, 2018

1. Warm Up & Mobility - 12 MInutes

2. Teaching - 13 Minutes

3. Strength - 15 Minutes

Deadlift - Building to heavy single

4. Metcon - AMRAP x 12

"Detention"

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

June 22, 2018

1. Warm Up & Mobility - 13 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minutes

"Fight Gone Bad"

3 Rounds of 1 Minute at Each Station:

Wallballs (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (20″)

Push Press (75/55)

Calorie Row

Rest

June 20, 2018

1. Warm Up - 10 Minutes

2. Teaching - 10 Minutes

3. Metcon - 35 Minutes

"Team Tosh Sprints"

Teams of 2: 3 RFT

200m Run

400m Run

600m Run

June 20, 2018

1. Warm Up & Mobility - 18 Minutes

2. Teaching - 20 Minutes

3. Metcon - 15 Minutes

"Heartbreak Kid"

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

June 19, 2018

1. Warm Up & Mobility - 10 Minutes

2. Teaching - 20 Minutes

3. Metcon - 30 Minutes

"Captain Crunch"

AMRAP x 4

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

and then..

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP x 4

2 Rounds:

12 Deadlifts...

June 18, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Strength - 15 Minutes

Back Squat

Build to heavy set of 3

4. Metcon - 15 Minute Cap

"Instep Inferno" - 4 Rounds

400 Meter Run

50 Air Squats

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December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

December 3, 2019

December 2, 2019

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